How do you handle feedback or criticism when you are stressed or anxious?

1 Identify your triggers

The first step to cope with stress and feedback is to recognize what triggers your stress and anxiety. Triggers can be internal or external factors that cause you to feel overwhelmed, frustrated, or defensive. For example, you might feel stressed by deadlines, expectations, or conflicts, or you might feel anxious about your performance, skills, or reputation. By identifying your triggers, you can prepare yourself mentally and emotionally for the feedback or criticism you might receive, and avoid overreacting or shutting down.

3 Listen actively

The third step to cope with stress and feedback is to listen actively. Listening actively means paying attention to what the other person is saying, without interrupting, arguing, or dismissing their point of view. Listening actively can help you understand the feedback or criticism better, and show respect and appreciation for the other person. You can use verbal and non-verbal cues to indicate your interest and engagement, such as nodding, paraphrasing, or asking questions.

4 Evaluate the feedback or criticism

Evaluating the feedback or criticism is the fourth step to cope with stress and feedback. Analyze the content, source, and intention of the feedback or criticism to decide if it is useful, relevant, and accurate. To help you evaluate the feedback or criticism, ask yourself questions such as: what is the main message or point of the feedback or criticism? Who is giving the feedback or criticism, and what is their role, relationship, and expertise? Why are they giving the feedback or criticism, and what is their goal or purpose? How is the feedback or criticism delivered, and what is the tone and language used? Lastly, consider how the feedback or criticism aligns with your own goals, values, and standards.

5 Respond appropriately

The fifth step to cope with stress and feedback is to respond appropriately. This means expressing your thoughts and feelings in a respectful and professional manner, and acknowledging the feedback or criticism. To help you respond appropriately, you should thank the other person for their input and perspective. Clarify any misunderstandings or confusion, and ask for more details or examples if needed. Share your own perspective and explain your reasoning or actions, without being defensive or aggressive. You can agree or disagree with the feedback or criticism, and provide evidence or arguments to support your position, without being rude or dismissive. Additionally, seek a common ground or a compromise, and suggest solutions or actions to improve the situation, without being passive or aggressive.